One-in-10 Singaporean teenagers suffer from at least one mental health disorder, according to a nationwide study by the National University of Singapore (NUS) conducted between 2020 and 2022, with data collected from 3,336 adolescents aged 10 to 18.

This statistic highlights the mental health struggles young Singaporeans face in an environment that rewards high achievers raised in a competitive education system and a subsequently demanding work environment.

Enter self-care, the buzzword that has been adopted by workplaces and social media in recent years.

The World Health Organisation (WHO) defines self-care as “the ability of individuals, families, and communities to promote health, prevent disease, maintain health, and cope with illness and disability with or without the support of a health worker.”

It is also about one’s ability to recognise the symptoms of distress or ill-health, acting to manage these issues, and practising healthy lifestyle habits to maintain one’s overall well-being.

“While most individuals understand the concept of self-care, they frequently fail to put it into practice because they feel obligated to do it only after other commitments have been met." said Ms Janice Quek, a clinical psychologist at Clarity Singapore.

“Taking care of yourself becomes contingent on the completion of examinations, work, family obligations, or simply something that can be done only on weekends,” she said. “Self-care, on the other hand, is a life-long commitment that requires continuous attention and dedication.”

“I often share with my clients that self-care is an ongoing process, integrated into their daily lives rather than a sporadic activity. When we prioritise self-care, we are better equipped to handle challenges and prevent burning out,” said Ms Quek.

“We need more people to care more about their mental health for the common good of society as a whole as there is still a social stigma surrounding those with mental health issues,” said Mr Joachim Toh, Executive Director of Clarity Singapore. “Many are hesitant to seek help, leaving them feeling isolated and alone,” he said.

“As a community, we should walk alongside our loved ones, and with our Lord’s presence, love, and sovereignty, help them through their recovery,” he added.

Self-care tips to improve our mental health and wellbeing 

• Make time daily for an emotional check-in to acknowledge and understand your emotions.
• Cultivate a strong support system with family and friends, or foster social interaction by joining clubs, volunteering, or participating in community events and activities.
• Pay attention to your physical well-being as it greatly impacts your mental health. Exercising releases endorphins and acts as a natural mood booster. Ensure you get sufficient sleep, eat a balanced diet, and stay hydrated.
• Compile a toolbox of activities and coping strategies that help you relax, unwind, and recharge such as exercise, arts and crafts or prayer. Schedule time in your calendar to care for yourself daily as you would with your work or caring for others.
• Reach out for support as sharing your feelings and concerns with others can help to normalise and validate feelings of stress and distress.

 

It’s OK to not be OK

Denise (not her real name), 36, struggles with depression and anxiety. Being unable to say ‘no’ to demands at home and at the workplace had left her feeling so burnt out that living seemed like a chore.

Denise believed that if she did not complete her work or fulfill her responsibilities to the best of her abilities, someone else would have to do it on her behalf, or worse, no one would do it at all. Highly-strung and overwhelmed by thoughts about work, Denise was unable to rest even when she was ill.

She worked very long hours during the day and then relaxed by watching shows on Netflix at night, repeating this cycle every day. But she would also lose her temper at home, feeling guilty for not being present for her family.

At night, she experienced self-critical thoughts about her inadequacies. Sleeping only fitfully, she would wake up unrested. Getting out of bed became a chore, and she began to believe that living was exhausting. Death appeared to be the only way out.

Fortunately, Denise connected with a therapist at Clarity Singapore who helped her understand that taking care of herself is also one of her responsibilities.

Denise has since learnt to practise stress-coping and communication strategies that helped her to better appreciate her life and work. Being able to clearly communicate her needs and limitations both at work and at home also helped her receive the support she needed.

Therapy also helped her realise that blaming herself for others’ mistakes was actually stressing her and isolating her from others, causing her to be unable to enjoy the other aspects of her life.

She learnt the importance of attending to her own needs, and that doing so did not imply incompetence. By making self-care a priority, she could be less burnt out and therefore more able to offer her best to her family.

This article was originally published in Catholic News.

 

Conclusion:

Our client's story reminds us that our mental well-being is of high importance and worth cherishing. It's a reminder that when we value our mental health, we may develop more purpose and resilience in our daily lives. Support our charity cause to help someone access to quality mental health services and resources. Make a difference now!